It's a new year and a new beginning. For many of us, it is also the marking of New Year's resolutions. This year, why not set realistic and achievable goals? Small steps by way of dietary changes can mean large improvements in health and wellbeing.
Possible side effects? Some of the changes might result in accomplishing those resolutions normally made (and abandoned) the first of each New Year.
Where to start? Add more vegetables. Vegetables are sources of a wide assortment of vitamins, minerals and fiber. A typical serving of vegetables is about cup cooked or 1 cup raw. Without heavy sauces (season with herbs and spices instead), the calories come to about 25 - yes, just 25 calories.
Benefits: Besides the obvious extra nutrients, the fiber helps in several ways. Fiber binds with sugar and cholesterol. The excess is then eliminated from the body. This helps in controlling blood sugar highs or lows, improves artery health and helps keep the gastrointestinal tract functioning more effectively.
Side effects: The fiber also plays a part in helping you to feel fuller. This can help curb the urge to overindulge in less healthy foods. Studies show that people who increase their vegetable intake have an easier time losing weight and improving general health. Most importantly, these people keep off the lost weight long-term.
Next, try alternative proteins. Set aside at least one day a week (preferably two) and have meatless main meals. Beans, lentils, nuts, eggs, soy (if no allergy), quinoa and cheese are a few suggestions. Beans and lentils, along with chia and hemp seeds, offer protein, iron and multiple nutrients. Eggs are a quick and easy breakfast for dinner option that also contain B-vitamins needed for all levels of cellular function (not to mention energy). Quinoa, often thought of as a gluten-free grain, is actually a seed. It is unique because it is a complete protein, which contains all nine amino acids, just like meat.
Benefits: Going meatless allows the body to shift gears and do some self-clearing. Digesting meat protein takes more time and energy than alternative proteins. The result is less energy lost in digestion and more energy reserved for things you want to do. Another benefit is the lighter calorie load. Typically, depending on food choices, you can cut your calories by about half over a meat meal, be just as full and have extra energy - a win-win situation.
Side effects: Most protein alternatives are also higher in fiber. This helps the body to eliminate leftover residue and toxins and move them out of the body. Think of it as a mini-detox meal worked into your weekly menu!
Dr. Dianna Richardson of the Health, Wellness & Nutrition Center in Jefferson City has served communities as a wellness practitioner for more than 20 years. Core to her practice has been the use of nutrition to enhance health and improve vitality.
QUINOA ENCHILADA CASSEROLE
Makes: 6 servings
1 cup quinoa
2 cups water
1 10-oz can enchilada sauce
1 4.5 oz can chopped green chilies (adjust to taste)
1/2 cup frozen or canned corn
3/4 cup cooked (canned) black beans, rinsed and drained
1/2 teaspoon cumin
1/2 teaspoon chili powder
Salt and pepper to taste
3/4 cup shredded cheddar cheese (2%)
3/4 cup shredded mozzarella cheese (2%)
1 avocado, peeled, diced
1 roma tomato, diced
In a large saucepan of 2 cups water, cook quinoa according to package instructions; set aside.
Preheat oven to 375 degrees F. Use cooking spray to grease a 8x8 or 2-quart baking dish.
In a large bowl, combine cooked quinoa, enchilada sauce, green chiles, corn, black beans, cilantro, cumin and chili powder; season with salt and pepper to taste. Stir in 1/2 cup cheddar cheese and 1/2 cup mozzarella cheese.
Spread quinoa mixture into the prepared baking dish. Top with remaining cheeses. Place into oven and bake until bubbly and cheeses have melted, about 15 minutes.
Serve immediately, garnished with avocado and tomato, if desired.